cereal before bed time...

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  1. Quote Originally Posted by SRS2000 View Post
    I get what you are saying, but for me all the extra effort it takes to eat that often just isn't worth it when no one is even sure it will actually help and I can't see or feel any difference myself. For those dieting down for a bodybuilding competition or something similar I understand trying to optimize even the most minute variables, but for those just trying to get big and strong or stay in shape the effort vs reward just doesn't seem to make sense. Based on the lack of actual evidence for this stuff I think it is vastly overrated for the typical trainee who isn't in competition prep.
    For one; if we make every attempt possible to match diet and training with that of the "pro's", wouldn't it be beneficial for us amateurs?

    And B; not gorging yourself three times a day but rather eating six smaller meals will keep the digestive system revved up and metabolism will therefore be at a higher rate. If the body is fed one large meal a day, it will slow down the processes of turning glycogen into energy and begin to store it as fat. The body doesn't know when it will be nourished again so it plans as so. If we eat smaller meals more regularly though, the body is more than willing to produce more energy because it expects it will be receiving nourishment again soon.

    If we go one step further and eat at the exact same time each day, the body will anticipate the nourishment even more and burn off glycogen stores to a more minute rate right up to the point of the next feeding.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....


  2. Quote Originally Posted by timmmah View Post
    For one; if we make every attempt possible to match diet and training with that of the "pro's", wouldn't it be beneficial for us amateurs?

    And B; not gorging yourself three times a day but rather eating six smaller meals will keep the digestive system revved up and metabolism will therefore be at a higher rate. If the body is fed one large meal a day, it will slow down the processes of turning glycogen into energy and begin to store it as fat. The body doesn't know when it will be nourished again so it plans as so. If we eat smaller meals more regularly though, the body is more than willing to produce more energy because it expects it will be receiving nourishment again soon.

    If we go one step further and eat at the exact same time each day, the body will anticipate the nourishment even more and burn off glycogen stores to a more minute rate right up to the point of the next feeding.
    If you have some evidence that this is what is actually going on then point me in that direction. It sounds like a reasonable theory, but I've never seen any actual evidence to prove this point. Almost every piece of research I've seen shows that meal frequency doesn't have any independent effect on body composition and some even suggests (although not absolutely conclusively) that lean body mass and fat mass are favorably affected by eating fewer meals per day. All the research shows that the thermic effect of food (i.e. revving up the metabolism from eating) is based on the caloric content and macronutrient breakdown of the feeding thus the total amount of TEF per day is dictated by calorie macronutrient intake and not feeding frequency. There doesn't seem to be any difference in total TEF from eating 3000 calories in 3 meals or 6 meals assuming the same macronutrient content.
    If you are more comfortable with smaller, more frequent feedings because you don't like the full feeling with the larger feeds that's fine. I just don't know that there is any significant physiological advantage to this schedule.
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  3. Quote Originally Posted by boricuarage View Post
    is it ok to eat cerea(fiber one)l before bed time or does it make me catabolic. for example. I'm trying to get in all my calories as possible.
    why would food (any food for that matter) make you catabolic?
    anyway no prob with it. I woudl rec some casien protein before bed in its place thow.
    or even just a small protein drink along with the cereal.

    I usually have a protein drink and will have one pother protein drink already made in fridge . so if/when i get up to pee i take a few chugs of it.

  4. Quote Originally Posted by SRS2000 View Post
    If you have some evidence that this is what is actually going on then point me in that direction. It sounds like a reasonable theory, but I've never seen any actual evidence to prove this point. Almost every piece of research I've seen shows that meal frequency doesn't have any independent effect on body composition and some even suggests (although not absolutely conclusively) that lean body mass and fat mass are favorably affected by eating fewer meals per day. All the research shows that the thermic effect of food (i.e. revving up the metabolism from eating) is based on the caloric content and macronutrient breakdown of the feeding thus the total amount of TEF per day is dictated by calorie macronutrient intake and not feeding frequency. There doesn't seem to be any difference in total TEF from eating 3000 calories in 3 meals or 6 meals assuming the same macronutrient content.
    If you are more comfortable with smaller, more frequent feedings because you don't like the full feeling with the larger feeds that's fine. I just don't know that there is any significant physiological advantage to this schedule.
    http://www.gain-weight-muscle-fast.c...als-a-day.html
    http://www.builtfit.com/nutrition/ea...uscle-gain.htm
    http://www.naturalmusclebuilding.com...an_muscle2.htm
    http://doubleyourgains.com/the-6-meals-a-day-myth

    These are just from a quick search on google, they all have basically the same idea.
    I like the last link, it's heading is the 6 meals a day myth. When the article is reviewed however, it has a section for when you should eat 6 meals and it states when you want to "gain weight and put on muscle" and when "your an athlete that uses a ton of energy" smaller meals is the way to go dude.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....

  5. Quote Originally Posted by timmmah View Post
    http://www.gain-weight-muscle-fast.c...als-a-day.html
    http://www.builtfit.com/nutrition/ea...uscle-gain.htm
    http://www.naturalmusclebuilding.com...an_muscle2.htm
    http://doubleyourgains.com/the-6-meals-a-day-myth

    These are just from a quick search on google, they all have basically the same idea.
    I like the last link, it's heading is the 6 meals a day myth. When the article is reviewed however, it has a section for when you should eat 6 meals and it states when you want to "gain weight and put on muscle" and when "your an athlete that uses a ton of energy" smaller meals is the way to go dude.
    Those are all interesting, but don't really cite much evidence other than the authors' opinions. There may be some beneficial effects to eating more than 1-2 times per day, but the evidence regarding 3-4 feedings vs. 6-8 feedings is much less clear. Here's what I've been able to find:
    1) Frequent meals may have a beneficial effect on lipids. The difficulty is what is actually defined as "frequent".
    2) The thermic effect of food may be influenced by regularity of meal pattern (i.e. a similar meal pattern each day), but does not appear to be affected by number of meals.
    3) Smaller more frequent meals may help control appetite more than less frequent feedings for those trying to lose weight.
    4) If calories and macronutrients are the same, weight loss is the same with 3 meals vs. 6 meals per day. When calories and macronutrients are standardized it is exceedingly difficult to find any evidence that any changes in lean body mass or fat mass are different with frequent vs. less frequent feedings.
    5) The hormone response to a standardized meal is the same regardless of prior meal pattern (3 meals vs. 6 meals per day in the weeks leading up to the test).
    6) More frequent feedings may facilitate a greater calorie intake in those who struggle to gain weight.

    Main points (as I see it): More frequent feedings may help with appetite control for weight loss. More frequent feedings may be helpful for those who struggle to gain weight by giving them more opportunities to eat. There is not much, if any, objective evidence to support the notion that 6 meals/day offers any physiological advantage in terms of weight loss or weight gain vs. 3-4 meals per day. If you want to eat 6+ times per day, go ahead, but it won't derail your progress if you can only eat 3-4 times per day. It's probably a good idea to follow a regular meal pattern, no matter what frequency you choose.
    If you disagree, go look at the evidence yourself and make your own determination. Just be skeptical and look for actual evidence whenever possible (and not just opinion pieces).

  6. If my body can't handle a bowl of cereal before bed, I'm already dead.

    Goodbye AM! Goodbye cruel world! Goodbye All!
    EatTrainSleepEatTrainSleepEatT rainSleepEatTrainSleepEatTrain SleepEatTrainSleepEatTrainSlee pEatTrainSleepEatTrainSleepEat TrainSleepEatTrainSleepEatTrai nSleepEatTrainSleep

  7. Quote Originally Posted by SRS2000 View Post
    Those are all interesting, but don't really cite much evidence other than the authors' opinions. There may be some beneficial effects to eating more than 1-2 times per day, but the evidence regarding 3-4 feedings vs. 6-8 feedings is much less clear. Here's what I've been able to find:
    1) Frequent meals may have a beneficial effect on lipids. The difficulty is what is actually defined as "frequent".
    2) The thermic effect of food may be influenced by regularity of meal pattern (i.e. a similar meal pattern each day), but does not appear to be affected by number of meals.
    3) Smaller more frequent meals may help control appetite more than less frequent feedings for those trying to lose weight.
    4) If calories and macronutrients are the same, weight loss is the same with 3 meals vs. 6 meals per day. When calories and macronutrients are standardized it is exceedingly difficult to find any evidence that any changes in lean body mass or fat mass are different with frequent vs. less frequent feedings.
    5) The hormone response to a standardized meal is the same regardless of prior meal pattern (3 meals vs. 6 meals per day in the weeks leading up to the test).
    6) More frequent feedings may facilitate a greater calorie intake in those who struggle to gain weight.

    Main points (as I see it): More frequent feedings may help with appetite control for weight loss. More frequent feedings may be helpful for those who struggle to gain weight by giving them more opportunities to eat. There is not much, if any, objective evidence to support the notion that 6 meals/day offers any physiological advantage in terms of weight loss or weight gain vs. 3-4 meals per day. If you want to eat 6+ times per day, go ahead, but it won't derail your progress if you can only eat 3-4 times per day. It's probably a good idea to follow a regular meal pattern, no matter what frequency you choose.
    If you disagree, go look at the evidence yourself and make your own determination. Just be skeptical and look for actual evidence whenever possible (and not just opinion pieces).
    As I currently am and already have reaped the benefits of the diet in question, I am not going to question if it works or not and am as such, not a skeptic. If you're unsure, look through a peer-reviewed scholarly database of articles such as the one available from Stanford university. I'm not going to do the searching for you dude, it's boring. Good luck with your goals.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....

  8. If your diet was worked for you, then I don't see any reason to change things.
    I'm more concerned with the approach that some take by telling young trainees that they absolutely have to eat 6 times a day or they won't make any progress and it will cause all sorts of horrible problems (I have no idea if you take this approach or not so I'm not trying to pick on anyone). I just see alot of people freaking out if their schedule only allows them to eat 3 or 4 times per day and in my opinion it's not worth getting that riled up about.
    Obviously we will agree to disagree on this one. On a side note it was refreshing to have a reasonable, civil disagreement and not have it degenerate into something else. Good luck with your training.

  9. The only good thing I can think of about eating smaller meals and closer together is keeping insuline levels stable. Which is a good goal if trying to lose wait/cut. The whole it keeps your metabolism fast thing is mumbo jumbo imo.

    Otherwise I'm of the firm belief that as long as you get your daily calorie intake and it's good foods within your macros. it will not matter when or how often your meals are placed. Your body will grow and you can go to bed on an empty stomach and not lose muscle mass. I also believe the GH release you will get by doing this will outweigh any benefit to gowing to bed with cereal in your stomach.
  

  
 

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